Lie down on the back with legs straight and hands by the side of the body.
Raise both the legs and practice cycling forward for 5 times and backwards 5 times initially. Leg should get straight and bend alternately.
Thursday, January 17, 2008
Rowing:
Sit on the ground with legs stretched out in front. Join both the legs
Stretch your hands up without bending above the head.
Now bend forwards so that your hands go near both the feet and then pull your hands back simultaneously taking your body backwards(go back as much as possible) and then come straight with the hands stretched above the head.
This will be like as if you are rowing a boat.
Repeat it in anticlockwise direction.
Practice it for 5 times initially.
Stretch your hands up without bending above the head.
Now bend forwards so that your hands go near both the feet and then pull your hands back simultaneously taking your body backwards(go back as much as possible) and then come straight with the hands stretched above the head.
This will be like as if you are rowing a boat.
Repeat it in anticlockwise direction.
Practice it for 5 times initially.
Grinding
Sit in long sitting posture with legs stretched out on either side as much as possible.
Now join both the hands with the fingers of both hands tightly clamped.
Now bend forward take the hands near the left foot and then to the right foot and then go sideward and bend backwards as much as possible and then again reach the left foot. This completes one round .The movement should be from hips and not at the hands. This gives a rotation to the hip joint.
Repeat it on the anticlockwise direction.
Initially practice it for 5 times and then you can increase
Now join both the hands with the fingers of both hands tightly clamped.
Now bend forward take the hands near the left foot and then to the right foot and then go sideward and bend backwards as much as possible and then again reach the left foot. This completes one round .The movement should be from hips and not at the hands. This gives a rotation to the hip joint.
Repeat it on the anticlockwise direction.
Initially practice it for 5 times and then you can increase
Spinal twisting
Lie down on the back with legs straight and hands by the side of the body.
Bend both the legs so that both the soles are on the floor.
Stretch your hands on either side of the body out.
Now turn your head to left side as much as possible and at the same time bend the legs on the right side so that the right knee touches the ground. Both the knees should be together.
Repeat it on the other side i.e. turn your head to right side and bend your legs to the left side so that your left leg touches the ground.
Repeat it for 5 times initially.
Bend both the legs so that both the soles are on the floor.
Stretch your hands on either side of the body out.
Now turn your head to left side as much as possible and at the same time bend the legs on the right side so that the right knee touches the ground. Both the knees should be together.
Repeat it on the other side i.e. turn your head to right side and bend your legs to the left side so that your left leg touches the ground.
Repeat it for 5 times initially.
Alternate leg rising
Lie down on the back with legs straight and hands by the side of the body.
Now raise one leg straight while the other remains on the ground and after reaching 90 degrees bring this leg down to the floor.
At the same time raise the other legs till it reaches 90 degrees and bring it the floor.
Repeat alternatively initially for 5 times
Now raise one leg straight while the other remains on the ground and after reaching 90 degrees bring this leg down to the floor.
At the same time raise the other legs till it reaches 90 degrees and bring it the floor.
Repeat alternatively initially for 5 times
Both Leg Raising
Lie down on the back with legs straight and hands by the side of the body.
Raise both the legs without bending the knees.
Repeat it for 5 times initially
Raise both the legs without bending the knees.
Repeat it for 5 times initially
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